An early morning workout may help you to
kick-start your day, but what about a mid-day or late-evening workout? Are all workout times equally effective? What time should you choose for to achieve
your best results?
Here are some tips for finding your own perfect
time to work out:
Find your ‘optimal performance window’
We’re all individuals, and our bodies have a
natural rhythm formed through a combination of habits and routines. Some people
are morning people and others are slow to get going regardless of what time
they went to bed the night before. When it comes to physical fitness, your body
has an optimal window when it performs at it’s best. To find your own perfect
workout time, listen to your body and make notes after your workouts.
Having energy and
feeling good is essential if you want to have a successful workout. To find
your optimal performance window, do an evaluation over a few weeks and ask
yourself one key question: when do feel you have the most energy? Early
morning, before lunch, mid afternoon or later…
Are you a morning person?
Morning workouts are great because this is a
time when your body is fully rested, your nervous system is firing on all
cylinders and your mind is fresh. It makes sense that if your muscles are well
rested then you will be able to push a little bit harder in the gym.
Morning workouts are perfect if…
- You’re a morning person, try to
schedule your workout in the early hours before you become tired from your
daily activities. If you have a demanding schedule, fitting a fitness blast
early into your day will prevent other tasks from getting in the way of your
activity plans.
Morning workouts are wrong if…
- You fall into the morning-grouch
category, are slow to get moving, and feel groggy or clumsy in the early hours.
Avoid putting yourself through the additional stress of a morning workout and
choose a different time of the day, when you are more awake, to get active.
Top tip: Even if you aren’t a
morning person, try taking a few deep breaths while you’re getting ready for
your day. Adding a few light stretches to boost your circulation might help you
feel more awake too.
Are you ready for an afternoon gym session?
Afternoon workouts are perfect if…
- You get a second wind or an energy
boost in the afternoon. Taking advantage of this window by getting active is a
great idea! Afternoon workouts are especially effective if you tend to feel
energized after performing activity – it could boost your productivity and
brainpower for the remainder of the day (and it’s a great excuse to ask you
boss to add an extra 10 minutes on lunch break). Consider adding a healthy late-morning snack if
you want to workout at lunchtime or in the early afternoon. You
need to fuel yourself properly to be able to keep going all day long.
Afternoon workouts are wrong if…
- You lose most of your energy by early
evening. For example, (when I had a desk job) like many working parents I would use my lunch break
for workouts because other times of day impact family time. However, people who
fall into this group also find that they hit a tired time at around 5-7 pm. If
this sounds like you, then try an early morning or late night workout instead. Use your lunch break to enjoy a magazine or
spend some quality down time with a friend. The feeling of being constantly
on-the-go can cause stress which in turn could lead to late night snacking and
weight gain.
Do you feel most awake in the evening?
Late night workouts are perfect if…
- You’re a night owl who feels most alert
in the evening or while the rest of the world is sleeping. If this is the case,
save your exercise time for the evening hours. Remember that working towards
creating a habit is essential for long-term fitness success. So, just because
late-night fitness may not be overly social doesn’t mean it’s not good for you. Late
evening can be a great time to exercise because it can help you to get rid of
the stress from the day and unwind while taking care of your body. Ending the
day with a blast of physical activity may also help you to sleep more soundly.
Late night workouts are wrong if…
- You feel exhausted at the end of the
day. In this case, rest is better than a hard training session. Performing
strenuous physical activity when you are tired increases your risk of injury
and you need to be alert during workouts, especially if you intend to use
weights. If this is the only time you can find for exercise during the day, opt
for a more gentle form of exercise such as walking or a relaxing yoga class and
save your intense workouts for the weekends or times when you are more alert.
***
The perfect time to workout is different for
everyone. Select the time that best suits your body and your lifestyle. Make
sure to be mentally present in the moment: worrying about your next business
appointment or planning your grocery list while exercising is not the best use
of your time or energy. If you are pushed for time, train in shorter durations
with extra focus and concentration because one consciously performed movement
is better than two mindless ones.
Finally, always ensure you are adequately fueled for your chosen
activity. Replenish well and rest your body after each work out for optimal
results.
This is a snack I would have loved before I became a pescatarian!
Here's a great snack or appetizer to share with friends and family during holiday festivities. The nitrate-free bacon and scallops contain healthy protein that will provide usable nutrients for your day. To keep on track with your diet, stay away from appetizers that are fried or filled with carbohydrates. Servings: 12
Here's what you need...
- 4 Tablespoons coconut oil
- 3 cloves garlic, minced
- dash of sweet paprika
- dash of salt and pepper
- 6 slices nitrate free bacon, cut in half lengthwise
- 12 fresh scallops
- Preheat oven to 375 degrees F. Grease a baking sheet with coconut oil, set aside.
- Over very low heat, in a small saucepan, melt the coconut oil. Remove from heat and pour into a small bowl. Add the garlic, paprika, salt and pepper.
- Dip each scallop in the seasoned coconut oil, the wrap with bacon and secure with a toothpick. Place on prepared baking sheet.
- Bake for 15 minutes or until the scallops are cooked through and the bacon is crisp.
- Serve immediately.
Nutritional Analysis: One serving equals: 78 calories, 5g fat, 103mg sodium, 0g carbohydrate, 0g fiber, and 6g protein
Call today for a free fitness consultation!
Phone: 219-548-3480
Web: Pumpsfitnessinc.com
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